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The Kegel Exercise for women is truly an important and vital aspect of female reproductive health. Effective Kegel Exercises are crucial to the prevention of many common female reproductive health related issues including urinary stress incontinence, constipation, pelvic organ prolapse, uterine, bowel or bladder prolapse, sexual penetration intercourse pain and other sexual dysfunction.
As a woman you likely already know that Kegel Exercises can have a phenomenal effect on your Sexual Responsiveness as well as dramatically intensify the Female Orgasm. If you are like most women however, you probably don't know exactly how to perform the perfect and most effective Kegel exercise.
Understanding the Importance of your Pelvic Floor
When the female pelvic floor muscles weaken or become damaged, the pelvic organs can descend and bulge into the vaginal canal and through the vaginal opening until the organ is visible. This uncomfortable condition known as pelvic organ prolapse is all too common in women and experienced as uncomfortable to moderately painful pelvic pressure that likely results in uncontrollable leakage of urine or fecal incontinence, vaginal pain or complete sexual dysfunction. As the condition worsens it can normally only be repaired with corrective surgery and often will require a complete hysterectomy.
The Basics of the Kegel Exercise
The Kegel Exercise is the only known non-surgical and non-pharmaceutical solution for the prevention of nearly all forms of Female Pelvic Floor disorders including urinary stress, urge and overflow incontinence, pelvic organ prolapse and other common female reproductive health related complications that typically occur with age.
Performed correctly the female Kegel Exercise can prevent the inevitable weakening of the pelvic floor and pubococcygeus muscles that will occur with age. Proper Kegel Exercise can prevent damage that typically occurs during pregnancy or natural vaginal child birth and delivery.
How to perform a Proper and Effective Kegel Exercises
First a woman must be able to identify and exercise the correct muscles, the "Kegel Muscles" are the muscles of the female pelvic floor. The pubococcygeus muscle or PC muscle is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. This structure is part of the levator ani group of muscles.
The common advice to a woman to identify the pelvic floor muscles is to try to stop the flow of urine while in the midst of urinating, and if the woman is able to stop and control the flow of urine it is believed they are using the correct muscles. Now this will be the same contraction to perform during a Kegel exercise.
It is recommended that a person NOT try and perform Kegel exercises with a bladder that is full or when there is an urge to urinate. The bladder should be voided prior to beginning Kegel Exercises.
The Kegel Exercise (Unassisted Isometric)
- Contract your pelvic floor muscles
- Hold the contraction for three seconds then relax for three seconds. Squeeze and Count 1-2-3, Release and Count 1-2-3
- Repeat this 10 times
- Once you've perfected three-second muscle contractions, increase to a count of four seconds for each contraction and release cycle
- Alternating muscle contractions with a four-second rest period
- Work up to the ability to hold the muscles fully contracted for 10 seconds each cycle and relaxing for 10 seconds between contractions
Do I need a Kegel Exerciser or a Device to do a Kegel Exercise?
No, you do not need a device to do an unassisted isometric Kegel Exercise; You do However, need a device to perform "The Perfect Kegel Exercise"!
The Perfect Kegel Exercise is one in which the correct "Kegel Muscles" are isolated and targeted resistance is properly and effectively applied for maximum effective benefit!
Since its introduction over 60 years ago, the Kegel Exercise has been marginalized by the idea that a static isometric exercise can be performed where a woman squeezes nothing.
But, the fact is a woman cannot perform an effective Kegel Exercise or even a true Kegel exercise without some form of targeted resistance.
“It should be easy for anyone to realize that without resistance you are squeezing nothing and accomplishing nothing.”
~ Urogenital Gynecologist
Pelvic Floor Innovations
The Perfect Kegel Exercise requires the One and Only Kegelmaster™ for Women
To effectively strengthen your Pelvic Floor and Vaginal muscles you must apply targeted resistance. There is absolutely no better, more effective, more proven way to provide this necessary targeted resistance than with the doctor recommended Kegelmaster for Women.
The Kegelmaster™ has been called a "Miracle for Women" and is the best and most proven device for performing proper Kegel Exercises. The Kegelmaster™ makes performing proper Kegel Exercises simple, quick and even enjoyable.
The Kegelmaster™ is the only device of its type Guaranteed to:
- Strengthen and restore your Pelvic Floor
- Reduce or eliminate incontinence
- Prevent the onset of pelvic organ prolapse
- Tighten the muscles encircling the vagina
- Improve the intensity, duration, frequency and satisfaction of the vaginal orgasm